@FlatsFarmer @blackchucks I already do the pause deadlift as my deadlift variation and it’s really good and I do it first before comp deadlift. Is it the same thing if I do bit more sets of comp deadlift?
I spend all my money on KFC and Nacho Fries lol
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If anything it’d probably just be a few more sets of 2 or 3 or like whatever the rep range for the top set of the day is. I think intensity is in a decent place already (maybe a little bit heavier lol)
Own your training.
Your dick won’t fall off for adding a bit of volume, if it hadn’t already from pulling sumo that is 
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I don’t need it anyway. I only eat butt
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How are the nacho fries? And another set or two won’t hurt you.
Like @strongmangoals said, own your training. Taking the time to find out what YOU respond best to, will in the long run, be the most beneficial thing you can do.
most nutritious meal out there
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In the system I follow, no you wouldn’t do more deadlifts.
According to the guidelines I follow if you deadlift and pause Deadlift, doing More deadlifts would be redundant. Your just be working the same muscles, the same way, again.
Instead, the program I follow says to use smaller exercises to Target muscles not completely worked by deadlifts.
What system do you follow?
The Best One!
It’s either called Conjugate or Concurrent or Westside. Maybe is Russian combined with Bulgarian.
All I know is that I wouldn’t do more deadlifts.
I had a feeling you were a communist.
Westside is kind of unique with the extremely low deadlift volume, it makes sense for multi-ply where they often bench more than they pull. Blaine Sumner recently started doing his own modified version of Westside and he squats and deadlifts twice a week, ME squat and deadlift on the same day. Of course he bombed out on depth the other day at the Arnold, must be Louie’s influence.
Anyway, how much deadlift volume you need or can tolerate is largely individual and will also vary based on your technique. If you pull sumo then you can probably handle more, if you pull conventional with a round back then certainly you will be able to handle less and pushing it too far will greatly increase the risk of back injury. For myself I find that around 60/40 squat/dl volume works well.
Nacho fries bestest. Still crunchy underneath all the toppings. Grilled chicken makes it come out at 40 protein. Post workout meal done
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Just so we’re on the same page.
This is a new program, and in it you deadlift 3 times per week? How does this compare to your last program?
Also, did you do only 1 session, the very first session of the routine, and decide you needed more deadlifts? Like, before you did the other 2 sessions for that 1st week?
On the topic of Sheiko, are those graphs you posted from the 3 day program? I took a look at the 3 day under 80kg program from his site and it appears that there really isn’t much fluctuation in volume and intensity at all, I wanted to look at the 4 day program but as far as I can tell it’s no longer available for free and you have to buy the app. From what I remember there was some variation in vol/int, I do remember that there was almost no squatting over 80% though.
These programs are supposed to be appropriate for lifters of a certain level of qualification, but the issue that I see is that there is no consideration given to their previous training. It makes little sense for someone who can do tons of volume and recover well to reduce volume, and on the other hand you have people who say that Sheiko programs are all ridiculously high volume. It seems like these generalized programs are more appropriate for someone who either started off with Russian-style training along the lines of what Sheiko would recommend or perhaps just finished a standard 5x5 program.
At one time I was advised to use the 4 day program but when I compared my training at the time (4 day full body RTS template) I was already doing more volume and at a much higher intensity so it didn’t make sense. However, my squat technique sucked and my deadlift ended up almost breaking my back so it’s quite likely that I would have been better off never getting into the RTS thing and just doing the Sheiko program instead, I would probably be way ahead of where I am now. It’s just one of those things where making the wrong choice can fuck you over in the long run and you can’t just turn back and change your mind because what would have worked now might not.
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So like developmental exercises? In Sheiko from what I can tell there’s like the comp lift then supplementary which is like lifts that are close to the comp lift e.g. pause deadlift and then developmental which is everything else to like build muscles and stuff.
I do leg press and good mornings whenever the program has a slot for them but I didn’t count them in the context of this thread
Not saying I’m gonna be 100% followings your advice but which muscles are we talking about (for deadlift) and exercises?
Flat Loading
The graphs were just what popped up on Google. Honestly, I’m not sure what they are associated with. But they showed the average pretty well.
Westside DE is the same. Every DE workout averages to 80% × 2 reps x12 sets. You just wave the percentages down to 75% or up to 85% for “variety.” After awhile, you change bar/stance/chains, ultimately so you can keep doing the same workout.
Advancing to new Programs
I’ve heard about “Masters of Sport” and Boris’ levels of programs, but I have no idea how they line up and transition into eachother. It seems strange to do less work, with less weight, and get bigger results. But every time I do what a smart guy says to do, it works better than Overloading through outrageous workloads.
Mistake-Reveal, Lifting Bro Moment
Heavy weights and sloppy reps are not a great combination. When I competed in Strongman, I did lots of sets going from strict to loose. Like military press, into push press then push jerk as I got tired. It made my lifts and my shoulders suck.
It’s once per week deadlifting and deadlift supplementary exercises same day.
I was on a program my mate wrote up for me and was deadlifting twice a week before.
I’ve done two weeks so far but I can you my magic reading powers to look ahead at the program cos once I put my numbers in it fills out the whole spreadsheet for me
You don’t understand the Russian idea that you have to train a squat to have strong legs. Training the deadlift (at three training sessions per week) is enough once a week. It also plays an important role in the freshness of the central nervous system.
If you have stronger legs, you will have better performance on the deadlift.
I think you need to read the whole thread carefully again.
Frequency of DL is no issue. The problem is that looking forward in the program the volume and intensity are less than what I’ve done in the past training.
Getting stronger by lifting less weight and less volume over time doesn’t sound right is all
Always be skeptical!
But read a few threads that pop up. Every young guy does too much work at first. Every experienced guy tells them to tone it down. Every young dude starts a program(any program), and says it’s too easy or not enough. Every experienced guy says give the program a chance. Over and over, year after year.
I don’t mean to dis your friend, maybe he wrote a great program.
Regarding Assistance Exercises
For hamstrings, easy stuff like hamstring curls to keep hams healthy, all the way up to Back raises or Goodmornings. Or stiff leg deadlifts standing on a box.
For upper back rows or Pulldowns or shrugs. Or chins, or upper back good mornings or bent over rows. Or snatch grip deadlifts. Or anything else for back muscles.
Leg presses, or leg extensions or split squats or front squats for quads or leg drive. Lunges. Whatever.
For lower back, back raises or something where you can load based on your low back, not your legs.
Crotch machine or bad girl machine for glutes. Sidebends for obliques.
Whatever “feels” like it’s connected to your big lifts. Or whatever is passed over, or not stimulated by big lifts. Or whatever flashy beach muscles you want.
Also,
Where is Pinky? Didn’t he just hit big big lifts after a Boris routine?